Bob's 2008 Workouts

[j2bryson]

wow Bob, it sounds pretty interesting. Looks like you'll never get bored with that mix

[Bob44]

Sun 3/2/08
Off

Mon 3/3/08
8.4 mile walk with my wife. Beautiful day in the 50s.
46 days till the 15 mile trail challenge. We have been mainly walking on roads. Hopefully soon we will start walking more trails.

[Bob44]

Tue 3/4/08
10 Supersets of:
4 Standing AbSlide Rollouts
4 Ring Dips
4 Pull-ups or Chin-ups

[Bob44]

Day 19 GPP #4 (10 times)
100 Rope turns
10 Burpees
10 Pushups
10 BW Squats

I only did rope jumping twice. Subbed in mtn. climbers, jumping jacks, bear crawl & crab walk, jump forward & back and side to side.

Had abs scheduled for today, but on the first ab rollout my abs thought it was a bad idea.

[Bob44]

Thur 3/6/08
Went to the track for the first track run of the year with some intervals and it was closed so I did a 2.5 mile run instead.

3 mile walk with my wife
We were walking and all the geese were going over and we were standing watching them, when my wife said I felt something hit her head. We both got splattered. Gave us something to laugh about the rest of the walk. It brought back memories of the old Red Skelton's TV show and all his sea gull jokes.

[Bob44]

Fri 3/7/08
Day 18 Strength #4 –
5 Sets of:
DB Split Snatch 5 reps per side
DB Push Press 5 reps per side

KB swings 1 sets of 25

4 Sets of:
DB Press 10 reps per side
Ring Rows Feet Up 10 reps

KB swings 1 sets of 25

3 Sets of:
DB Lunge 10 reps
DB squats 10 reps

[Bob44]

Sat 3/8/08
holds for a total of 60 seconds
L-Sit 20,20,20
Tuck Front Lever 20,20,20
Frog Stand 30,30
handstand hold with mini pushups 30,30
front bridge 60
back bridge 60

Core Training #8 (4 times)
5 Standing Wheel Rollouts
10 Russian twists/side
15 V-ups
12 Supermans (6 front, 6 side)
High rep Chinnies

[Bob44]

Sun 3/9/08
Off

Mon 3/10/08
16 Min. grip work

All DVRs 10 reps max contractions
Tiger 7

Atlas Biceps Flex and Press, Calf Raise,
Deltoid Raise, Biceps/Triceps Contraction

Duff’s DVRs:
Arnold Press, Push forward-Pull back,
Dip push down-row pull back, Pec Deck, lift heavy from behind

Did something to my foot. The ball of my left foot hurts to put any

weight on it. Biking did not hurt, but walking hurts. I told my

wife if it doesn't get better she has to do the 15 mile trail twice.

7.7 mile mtn. bike ride

That's a bummer about your foot Bob. I have had a heel problem for a long time now and have empathy for your problem.

One think I have discovered from this which began in late August 2007, is that I am only a strong as the bottom of my feet so that means I am not very strong right now.

I hope your rehab is quicker than mine.

[Bob44]

Thanks pierini. I have no clue what happened. Last week I did a circuit with a lot of jumping and I ran a couple of miles in new shoes. But it did not hurt the next couple of days. I also did some weighted lunges and I am wondering if the extra weight on my foot did something. I will be bummed if it doesn't heal soon. Suzy and I already signed up for the 15 mile trail challenge.

8 mile mtn. bike ride

[Bob44]

Wed 3/12/08
Chinup partials top 1/3 partial reps x 20
Atlas II pushup partials top 1/3 reps x 40

Chinup partials bottom 1/3 partial reps x 20
Atlas II pushup partials bottom 1/3 reps x 40

Chinup partials middle 1/3 partial reps x 20
Atlas II pushup partials middle 1/3 reps x 40

30 sec up/ 30 sec down ring pullup
30 sec up/ 30 sec down pushup

Haven't done these for a while.

Reading your post I thought to myself that I haven't done that workout in a long time.

Then I read your last sentence.

Good job!

[Bob44]

Still having trouble walking on my foot. May have to give the Dr. a visit. I am glad I can at least ride a bike.

Thur 3/13/08
9.2 mile mtn. bike ride

Fri 3/14/08
16 min. grip work
10 mile mtn. bike ride

Sat 3/14/08
10.5 mile mtn. bike ride

Climbed the hanging ladder, tried the peg board and climbed did the Universal Strength Apparatus (USA) a couple of times. The neighbor boys came up and wanted to try the suff in the garage.

5 x 10 ab rollouts from the knees

[Bob44]

Sun 3/15/08
Off

Mon 3/16/08
walked a mile

5 Supersets:
5 Reps of each Slow mo (5-6 seconds down, 5-6 seconds up)
Pushups
Squats
Ring Pull-ups
25 KettleStack 2 hand swings

[Bob44]

Tue 3/18/08
gymnastic holds for a total of 60 seconds
L-Sit 20,20,20
Tuck Planche 20,20,20
Tuck Front Lever 20,20,20
handstand holds 30,30,60
back bridge 60
front bridge 60
4 standing abs rollouts

16 Minutes Grip work

Finished making 2 medicine balls.
Small one was 10 lbs and the regular basketball was 22 lbs
Spent 15 minutes doing different drills.